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  What's Happening?
Instructional Programs Registration Going on Now!
The second session of Instructional Program registration has begun and will continue through Friday, April 3. Classes begin Sunday, March 22 so register now. Classes include Salsa, swimming, Capoeira, Tai Chi, and tennis. Fees vary according to class. Click here for a full listing of the IP schedule. Sign up in the Wellness Suite Monday - Friday, 8:30 a.m. - 8 p.m. If you would like to try a class before purchasing the session you can join the first scheduled class for free. Call 305-284-LIFE(5433) for more information.
New to the IP Schedule this session: Be Your Own Personal Trainer
April 3 – 29, Wednesday 6 p.m. – 7 p.m. This is a four-part course taught by the assistant sirector of fitness and personal training designed to provide a general overview of exercise program design.   Each class will cover a different aspect of program design.  Topics will include cardiovascular training, resistance training, equipment safety/setup, and the importance of flexibility.  Upon the completion of the course each participant will leave with a personalized workout plan and a more in depth understanding of various components of program design. Cost: UM student members - $56, non-student members - $70, and non-members - $80.

Participate in the Miami Corporate Run
Join Sebastian the Ibis as he attempts to complete his tenth consecutive Corporate Run/Walk. The 5K (3.1 miles) event will take place on Thursday, April 30 beginning at 6:45 p.m. at Bayfront Park in downtown Miami. Information regarding the event and the runner’s release form are on the Web site. (Note: Please read all the information carefully as there are important changes to this year’s event.) Rally coworkers, family, and friends, and support the Leukemia and Lymphoma Society. For more information, e-mail Leo Ramos (Miller School of Medicine employees) or Angie Ramos (Coral Gables and Rosenstiel campus employees). You may also call 305-284-LIFE (5433).

"U Rock " Wellness Education Series
The Wellness Center is proud to promote healthy living by offering a series of programs on various topics, ranging from fitness and nutrition to stress management. The "U Rock " series is open to everybody, regardless of membership status. Registration is required prior to participation in any of the programs. Visit the Wellness Suite or call 305-284-LIFE(5433) to reserve your place. Click here for the full schedule. Here are some of our upcoming programs in the series:


2-Part Meditation Workshop
Thursday, March 19 (Part I) and Thursday, March 26 (Part II), 6:30 p.m. - 8 p.m., Classroom 2. Relax and unwind as you learn to meditate. You'll develop mental clarity and discipline, as well as enhance creativity and inner peace in your pursuit of personal satisfaction. Classes are free and open to students, employees, and the community.

Wellness Education Workshop - Mindful Eating: Creating a Supportive Eating Environment
Tuesday, March 24, 1 p.m. - 2 p.m., Classroom 2. If you think you eat only when you're hungry, think again. "Hidden persuaders" - all the cues beyond hunger that encourage us to eat more - are all around us and can lead us to eat those extra calories that lead to long-term weight gain. Listen to amusing anecdotes about past research to find out what some of these hidden persuaders are, and whether you're being tricked into buying and eating more than you're hungry for. Then learn simple tips to flip the script and put these same tricks to use in your efforts to lose weight effortlessly. Based on the book Mindful Eating by Brian Wansink, Ph.D.

Vegetarian Cooking Class - Burger Night
Wednesday, March 25, 6:30 - 8:30 p.m., Instructional Kitchen. It's Burgerpalooza at the Wellness Center! We're going for it and making tasting samples of the following burgers: Beet and Carrot Burgers, Black Bean Burgers, Dhal Bhat (red lentil) Burgers, Edamame Veggie Burgers, Oriental Bean Cakes, and The Best of All Veggie Burgers (Allergen notice: dairy and nuts are used in some recipes). Cost is $25 for UM students, $30 for Wellness Center members, and $35 for non-members.

Heartsaver CPR
Friday, March 27, 1 p.m. - 4 p.m., Classroom 2. The HS CPR course teaches CPR and relief of choking in adults, children, and infants, as well as use of barrier devices for all ages. (Optional: Infant CPR and choking; Adult, Child, and Infant CPR with Mask). Cost: student members - $15, non-student members - $25, non-members - $35.


Parking Information
Please note that the BankUnited North, VIP, and/or Serpentine lots may be closed for the following events:

  • March 18-28 : Univision Event
  • March 29 - April 1: McDonald's All American Event

For more specific parking information, please visit the Parking bulletin board to the right of the Wellness Center exit gates.

  Tips for a Healthier

Health-E Tidbit: Get the Most from Your Produce
Soup not only tastes"mmm-mmm-good," it can keep you healthy too. The vegetables, beans, and rice in some soups give you the fiber you need in your diet. Chicken soup helps relieve stuffy noses. Vegetable soup is packed with almost every vitamin that you could need. If you add a little bit of chicken to a vegetable soup or vegetables to a chicken soup, you enhance the health-promoting qualities of soup even more. The protein in chicken, along with the carbohydrates and fiber in vegetables, makes homemade soup almost a perfect meal. In addition, some studies show that eating a cup of soup before a main course can even help you lose weight. There's something reassuring about a bowl of hot soup, no matter how you slurp it. Source: 365 Everyday Healthy Tips by Michael Mannion

Jumpstart Your Routine
Does your exercise routine need a swift kick in the gluteus maximus? It's easy to get bored with the same old exercises every day. Why not try a few curtsy squats?


Step 1
Step 2
Step 3



This is a great exercise for your legs and glutes.

Step 1: Stand with your feet hip-width apart.

Step 2: Cross your right leg behind your body and to the left so that the inner thighs touch.

Step 3: Keeping your right heel up, squat down as far as you can without letting your left knee extend past your toes. Return to the start and repeat.

Tip: Maintain proper alignment by keeping your neck in line with your spine at all times.


Ask a Trainer
Have a question you'd like answered by a personal trainer? We're here to help.


Q: Where do I start if I have never exercised?

A: If you're new to exercise, or have struggled with it in the past, talk with your doctor about your exercise plans. After that, start by incorporating more activity into your daily life. For instance: take the stairs instead of the elevator, park farther away and walk, also take short walk breaks throughout the day. If you feel that you are ready for something more intense, start out with 30 minutes of continuous aerobic exercise such as: swimming, biking, walking, etc. three to five times a week, at 60% to 90% of your maximum heart rate. When you are ready, try to incorporate weight training into your exercise routine two to three times per week. Once you have figured your plan of action, get it down on paper. Research shows that setting goals will help you stick to your program. It will clarify what you're supposed to do and let you track your progress.


Have questions for a trainer? E-mail them to wellnesscenter@miami.edu and you might see your answer in our next issue.

Did You Know?
Interested in science-based fitness facts? Our resident exercise physiologist and associate director of fitness, will share fitness and nutrition information that is fact, not fiction.


Stressed? Exercise may help. But are you doing too much? Did you know that mental stress may inhibit your muscle growth? During stressful periods of time, serum cortisol levels are elevated and may remain elevated based on the frequency and intensity of mental stress. When cortisol is secreted, it causes a breakdown of muscle protein, leading to release of amino acids (the "building blocks" of protein) into the bloodstream. These amino acids are then used by the liver to synthesize glucose for energy, in a process called gluconeogenesis. This process raises the blood sugar level so the brain will have more glucose for energy. All of this is a natural response in an attempt for biological self-preservation. Interestingly, cortisol is also excreted during periods of high intensity exercise.  Repeated bouts of high intensity exercise in combination with chronic mental stress may prolong recovery and inhibit muscle improvement.  If you are feeling mentally stressed, use your exercise session as a 'stress reliever'. Relax and enjoy your physical activity.


In the News


Has life just been too busy to read the Health and Fitness section of your newspaper? Let us provide you with a few highlights of what's made the news lately.

Five Ways to Boost Your Metabolism
"Metabolism" is the name of the bodily system that converts food calories to energy needed to perform various tasks, like pumping oxygen to muscles during a long walk. Many variables contribute to your metabolism, including heredity, gender and age. But you can quicken yours; here's how:

  • Exercise more: When you walk, run, or lift weights, you increase the energy required of your body, which raises your metabolism then, and for hours afterward. "It's not a huge spike, but it makes a difference," says Gary Miller, Ph.D., associate professor of health and exercise science at Wake Forest University in Winston-Salem, North Carolina.
  • Work out with weights: During weight training, muscle tissue is stressed; afterward, it's repaired - which raises metabolism. A woman who strength trains three times a week for six months can build enough muscle to burn 10 to 32 extra calories a day, according to Robert Wolfe, Ph.D., professor of geriatrics at the University of Arkansas.
  • Practice portion control: This helps ensure you don't overload your metabolism with a surplus of unusable energy (that is, food). Use a food scale or measuring cups to identify proper portions. Or use your hand as a guide. A fist equals a serving of fruit, a cupped hand equals a serving of cereal or grains, two cupped handfuls equal a serving of leafy green vegetables, and an open palm equals a serving of meat.
  • Eat smaller meals more often: Some experts recommend eating smaller meals throughout the day, known as grazing. "Grazing helps normalize blood sugar levels rather than producing three large spikes, which is what happens eating three meals a day," says Nick Flynn, Ph.D., associate professor of biochemistry at Angelo State University in San Angelo, Texas. Determine the amount of calories you need, then keep that number in mind as you transition from eating three ordinary-sized meals to five smaller ones.
  • Laugh it off: When researchers from Vanderbilt University in Nashville, Tennessee, put people into a "metabolic chamber" (a small room that measures heat output in order to calculate a person's metabolic rate) and showed them funny videos, the subjects' metabolic rates rose by 10 to 40 calories. It's a small increase, but every calorie counts for those seeking weight loss, says lead researcher Maciej Buchowksi, Ph.D.
  Source: CNN